Yugurish, suzish va velosiped qancha kaloriya yoqadi
YaYo tahririyati (AI yordamida, ilmiy manbalar asosida) · Chop etilgan: 07.10.2026 · Manbalar tekshirilgan: 07.10.2026
Uchta mashhur kardio mashg'ulot ichida bir xil vaqtda odatda eng ko'p kaloriyani yugurish yoqadi. Tez suzish va tez velosiped haydash undan deyarli qolishmaydi, sokin suzish va sayr uchun velosiped haydash esa sezilarli darajada kamroq sarflaydi. Quyida — 60, 70 va 80 kg vaznli odamlar uchun jismoniy yuklamalar ilmiy ma'lumotnomasi bo'yicha hisoblangan raqamlar.
Kaloriya qanday hisoblanadi
Olimlar yuklamani MET — metabolik ekvivalentlarda ifodalaydi. Compendium of Physical Activities ma'lumotnomasi ta'rifiga ko'ra, 1 MET — vaznning har bir kilogrammiga soatiga 1 kkal: tana tinch o'tirganda taxminan shuncha sarflaydi. Soatiga taxminan 10 km tezlikda yugurish — 9,3 MET, ya'ni tinch holatdagidan 9,3 baravar ko'p.
Formula «Yurish qancha kaloriya yoqadi» maqolasidagi bilan bir xil: bir daqiqada kkal = MET × 3,5 × vazn (kg) / 200. Misol: 70 kg vaznli odam soatiga taxminan 10 km tezlikda 30 daqiqa yuguradi. 9,3 × 3,5 × 70 / 200 ≈ daqiqasiga 11,4 kkal, 30 daqiqada — taxminan 342 kkal. Oddiyroq variant — MET × vazn × soatlardagi vaqt — deyarli shu natijani beradi.
Quyidagi barcha jadvallar shu formula bo'yicha 30 daqiqa uzluksiz yuklama uchun hisoblangan. Bir soatda raqamlar ikki baravar ko'payadi.
Yugurish
| Sur'at | MET | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| O'z sur'atingizda yengil yugurish | 7,5 | 236 kkal | 276 kkal | 315 kkal |
| Soatiga taxminan 8 km | 8,5 | 268 kkal | 312 kkal | 357 kkal |
| Soatiga taxminan 10 km | 9,3 | 293 kkal | 342 kkal | 391 kkal |
| Soatiga taxminan 12 km | 11,8 | 372 kkal | 434 kkal | 496 kkal |
Yugurish qancha tez bo'lsa, sarf shuncha ko'p. Tepalikka yugurish undan ham ko'proq kuch talab qiladi: Compendium bo'yicha 5% qiyalikda soatiga taxminan 10 km tezlikda yugurish — 13,3 MET.
Suzish
| Uslub va sur'at | MET | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Sokin, yo'lakdan tashqari | 6,0 | 189 kkal | 220 kkal | 252 kkal |
| Brass, sayr sur'atida | 5,3 | 167 kkal | 195 kkal | 223 kkal |
| Krol, sekin | 5,8 | 183 kkal | 213 kkal | 244 kkal |
| Yo'lakda tez krol | 9,8 | 309 kkal | 360 kkal | 412 kkal |
Uslub va sur'at sarfni deyarli ikki baravar o'zgartiradi: sayr sur'atidagi brass — 5,3 MET, tez krol — 9,8. AQSH Kasalliklarni nazorat qilish va oldini olish markazlari (CDC) sokin suzishni o'rtacha yuklamaga, yo'lakda suzishni esa jadal yuklamaga kiritadi.
Velosiped
| Tezlik | MET | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Sayr, soatiga 16 km gacha | 4,0 | 126 kkal | 147 kkal | 168 kkal |
| Soatiga 16–19 km | 6,8 | 214 kkal | 250 kkal | 286 kkal |
| Soatiga 19–22 km | 8,0 | 252 kkal | 294 kkal | 336 kkal |
| Soatiga 22,5–25,5 km | 10,0 | 315 kkal | 368 kkal | 420 kkal |
| Velotrenajyor, odatiy yuklama | 6,8 | 214 kkal | 250 kkal | 286 kkal |
CDC tasnifiga ko'ra, tekis yo'lda soatiga 16 km dan sekin haydash — o'rtacha yuklama, tezroq — jadal yuklama. Motor kuchli yordam beradigan elektr velosipedda sarf sayrdagidek — 4,0 MET.
Nega bu faqat taxmin
- Raqamlarga tinch holatdagi sarf ham kiradi. 1 MET ni tana divanda o'tirganda ham sarflaydi: 70 kg vaznli odam uchun bu 30 daqiqada taxminan 37 kkal. Demak, mashg'ulot odatdagidan tashqari jadvaldagidan taxminan shuncha kamroq beradi.
- Odamlar har xil. Compendium mualliflari eslatadi: tinch holatdagi almashinuv erkaklarda yuqoriroq, bo'y, vazn va mushak massasi bilan ortadi va yosh o'tishi bilan kamayadi. Standart MET bu farqlarni hisobga olmaydi, shuning uchun aniq bir odamning sarfi hisobdan farq qilishi mumkin.
Ovqat bilan solishtiring
70 kg vaznli odam uchun 30 daqiqa yengil yugurish — taxminan 276 kkal. YaYo foydalanuvchilari kundaliklariga ko'ra, odatiy ovqatlarda esa shuncha kaloriya bor:
| Taom | Porsiya | Kaloriya |
|---|---|---|
| Osh (palov) | 320 g | 796 kkal |
| Go'shtli somsa | 160 g | 393 kkal |
| Lavash | 300 g | 636 kkal |
| Kola | 250 g | 105 kkal |
| Banan | 120 g | 105 kkal |
Bu raqamlardan oddiy mo'ljal chiqadi: mashg'ulotlar ozishga yordam beradi, lekin ortiqcha ovqatni yugurib «yo'qotish» qiyin — uni yemaslik osonroq. Ozish uchun nima yaxshiroq — sayrmi yoki yugurish — «Yurish yoki yugurish» maqolasida.
Mashg'ulotlarni qanday hisobga olish
Faollikni hisobga olgan holda sizga qancha kaloriya kerakligini kaloriya me'yori kalkulyatori ko'rsatadi. Mashg'ulotdan keyin qancha yeganingizni ko'rish uchun likopchani YaYo'da suratga oling — ilova og'irlik va kaloriyani baholaydi.
YaYo bilan kaloriya va ovqatlanishni kuzatib boring
Ovqatni suratga oling — YaYo sun'iy intellekti kaloriya, oqsil, yog' va uglevodni 5 soniyada hisoblaydi. Mahsulot shtrix-kodini skanerlang — shakarni choy qoshiqlarda ko'rsatadi.
Manbalar
- Running — 2024 Adult Compendium of Physical Activities — Compendium of Physical Activities. https://pacompendium.com/running/
- Water Activities — 2024 Adult Compendium of Physical Activities — Compendium of Physical Activities. https://pacompendium.com/water-activities/
- Bicycling — 2024 Adult Compendium of Physical Activities — Compendium of Physical Activities. https://pacompendium.com/bicycling/
- Unit Conversions — Compendium of Physical Activities. https://pacompendium.com/unite-conversions/
- Corrected METs — Compendium of Physical Activities. https://pacompendium.com/corrected-mets/
- How to Measure Physical Activity Intensity — Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/physical-activity-basics/measuring/index.html
Manbalar tekshirilgan: 07.10.2026.